Warm-up
General warm-up
Blue Card
500m row for time
WOD
buyin
- 500m row
then
21-15-9
- Dead lift 185/130
- Ring dips
then
buyout
- 400m run
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Workout
WOD: Friday 5/24/2013
Wod: Thursday 5/23/2013
Warm-up
15 Pushups
20 abmat
15 bar OHS
200m run
15 FB leg swings
15 Samson stretch
15 Bar gd mornings
WOD
- 60 Burpees
- 50 KB Snatches 55/35
- 40 Goblet Squats 55/35
- 30 T2B
- 20 HSPU
- 1000m run
WOD:Wednesday 5/22/2013
Warm-up
General Warmup
Strength
7min Emom
2 heavy Push Press
WOD
5 rounds
10 power cleans 135/95
15 wallballs 20/14
Wod: Tuesday 5/21/2013
Warm-up
New General Warmup!
check the board
WOD
"Double Helen"
Complete six rounds of:
- 400m run
- 21 kb swings 55/35
- 12 pull ups
WOD Monday 5/20/2013
Warm-up
- 200 m run/row
- 15 GHD
- 15 back ext
- 10 pull-ups
- 10 push-ups
- 10 back lunges
- 10 overhead squats
- 10 PVC around the world
- 10 band pull aparts
5 min Emom
- 3 Heavy Back Squats
WOD
15 min time limit:
- 1000 m buy in row, then,
Amrap of
- 10 squat clean thrusters 95/65
- 15 bar jump overs
- 200 m run
